Congrats to Mason and Zach for nailing their first muscle-ups at Sunday Suckday! Are you taking advantage of when the gym is open outside of class to help you try to reach your goals for the Cupid Goal-Reach Challenge?
New Class Times
5:30 and 6:30pm Monday – Friday
Sunday Suckday
This Sunday from 12-2pm
New Elements Class
Starting Wednesday, Jan. 25th
3 spots left! Call or email for more information
Sholder/Hip mobility
then…
Back Squat
– 5×5
then…
“Randy”
– 75 Power Snatches for time (75/55)
For time:
– 400 m run
– 50 squats
– 400 m run
– 75 double unders
– 400 m run
– 100 abmat sit-ups
– 400 m run
Richard jumping 55″. This guy has some springs!
The hoodie order will be going out tomorrow (Thursday) by noon. If you would like one and haven’t written your name down you need to let me know ASAP! We are only getting these once..
New Class Times
5:30 and 6:30pm Monday – Friday
Sunday Suckday
This Sunday from 12-2pm
New Elements Class
Starting Jan. 25th
3 spots left! Call or email for more information
Clean 5×2 (rest at least 2 minutes)
the…
As Fast As Possible:
1-2-3-4-5-6-7-8-9-10
– hang power clean (135/95)
10-9-8-7-6-5-4-3-2-1
– ring dips
Goal Reach Training-Week 1
After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!
Find max height box jump in 10 minutes
then..
5 rounds for time:
– 8 TGUP (35/18)
– 8 Burpees
– rest 2 min
* Focus on quickness and efficiency.
At the top of the CrossFit pyramid lies “sport”. Sport, in this context, pertains to anything athletic outside the walls of our gym that your CrossFit training makes you better at. Since we have some runners in our community I thought this article would be appropriate. The old-school thinking of high volume/low intensity in terms of marathon training is slowly being replaced. This is where CrossFit Endurance comes in.
Another related article on the infusion of strength and endurance training by Mark Sisson. Check out the second question.
Write at least three goals on the board! All goals should be pre-approved.
Hoodie orders are going out this Thursday! There is a sign up sheet on top of the cubbies. This is a one time deal so get them now!